TEAM WOD
Favorite place for brunch?
Warm-up 5
2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
3 Inch Worm Progressions
16 Mountain Climbers (8/side)

Mobility
Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder
Metcon (Time)
In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 burpee Box Jumps
Run 200 Meters

30 Min CAP
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpee box jumps; Partner A runs 200 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

 

Out of Town WOD
3 ROUNDS FOR TIME: RUN 800M 50 AIR SQUATS

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